Prática de Shadowing: Pilates Abs Workout - Tight Core & Waist - 15 min - Aprenda a falar inglês com vídeo

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hey guys welcome to the 2025 Pilates challenge we've got a 15 -minute Pilates abs

and core workout to work your core grab your mat

and let's get into the workout we've got 21 exercises across three sets in this abs

and core workout 40 seconds of exercise with a couple of breaks in between get on the mat

and let's start with roll up lay on your back with legs extended

and your arms reaching overhead inhale to begin then as you exhale slowly curl your head shoulders

and spine off the mat reaching towards your toes inhale at the top then exhale to roll back down with control

I'm breaking all my rules

It's only me and you

Feeling like nobody else around us

Stay on your mat and we'll move on to a single leg stretch

Lift your head and shoulders and pull one knee towards your chest while extending the other leg

Switch legs smoothly keeping your core tight and your movements controlled

Just tell me no

You tease me and you touch me I'm going crazy about it

Keep saying that it's nothing

Just tell me what to do I'm losing all my cool

Let's move on to dead bug

Extend your arms towards the ceiling with your knees lifted and bent

Slowly lower one arm and the opposite leg down

Keeping your core engaged and your back flat then return to center and switch sides

Let's move on to leg extensions.

Have your elbows and palms rested on your mat.

Extend and alternate both legs in and out and focus on your breathing.

bad day became a bad month

and then a bad year without anyone no one noticed all the little changes the happiness fades

while the pain replaces i wish

you would step back from the edge my friend yeah doing

great guys let's move on to the hundreds get into a seated position

and lean back slightly then pump your arms up and down while inhaling and exhaling keep your core engaged.

Do you need a better view?

Can you trust that?

You and me are flying

From the dust that came from starry nights

Can you love fire?

You and me just run

You can save the life

Nice work guys, we've got a 20 seconds rest now and move on to single leg crunch.

Bend at your elbows with your hands touching your head

Crunch up and have your right elbow touching your left knee as you lift your left leg up

Lower back down slowly and repeat

Now let's repeat on the other side.

I know I'm by your side, yeah I wish you would step back from that ledge,

my friend I know mistakes were made and they all hurt today

But time will help them fade away I wish you would step back from the edge my friend

You got a life ahead of you

And times get better till you need a better view

Can you trust that you were made of light

From the dust that came from starry nights

Can we love that you were made just right

You were made just right

You're doing great guys

Let's move on to reverse Roland While laying flat on your mat, roll your legs in towards your chest, then extend them back out again.

Breathe in as you roll towards your chest and exhale when you extend back out.

Now get into a seated position on your mat

Bend at your knees with your arms extended out,

palms facing up

Pulse forward as you exhale, then slowly lower back down on an inhale.

Repeat with control

Great work, now lay flat on your mat and we'll move on to scissor kicks.

Have your palms to your side on the mat, lift both legs off the mat towards the ceiling,

then cross your legs while keeping your lower back pressed onto the floor.

Great work guys.

Get short recovery now with a 20 seconds rest and move onto plank hold.

Get in a plank position, have your forearms on the mat while elbows under your shoulders.

Keeping your body in a straight line, core tight and engage and don't let your hip drop or race.

Let's move on to side plank crunch.

Get into a side plank with your bottom knee down and top leg extended.

Bring your top elbow towards your top knee in a crunch, then extend and repeat.

Nice work, let's move on to side plank reach.

Get into a side plank with your body in a straight line, extend your top arm overhead,

then reach it under your torso in a twisting motion.

Return to start and repeat.

Well done guys, we're going to take a short 10 seconds rest

and we're going to repeat side plank crunch and reach on the other side let's do this

Music Now

we're on to side plank reach.

I'm in the bank.

Great work everyone.

Short recovery again with a 20 seconds rest, 6 more exercises and we'll be done with the workout.

So keep pushing through.

Get into a high plank with your body straight, lift one leg and cross it under your body toward the opposite side.

Then return it to center and repeat on the other side.

Well done guys, now get on all fours and we'll move on to Bird Dog.

Start by extending your right arm forward and your left leg back, keeping your hips level and your core engaged.

Bring them back in, alternate with the other arm and leg.

Let's move on to Plank Tab Get into a high plank or a low plank,

bring one leg to the side and tap then back in and repeat on the other side.

Nice work everyone, let's move on to reverse planks.

100

Flip around into a seated position with your arms to your side and align with your shoulders.

101

Lift your hips off the floor forming a straight line from head to heels

102

and hold while keeping your core and glutes engaged.

103

Nice work guys, just two more exercises to go.

104

Lay on your back with your hands behind your head and knees bent.

105

Lift your head and shoulders and twist and bring one elbow to the opposite knee while extending the other leg.

106

Then switch sides.

107

you Final exercise, let's move on to double leg stretch.

108

Start by hugging your knees to your chest.

109

Inhale as you extend both legs overhead while you straighten out your legs.

110

Then exhale to circle your arms back to help pull your knees towards your chest again.

111

Go slow and control and repeat.

112

And we'll be done soon. And that's the workout.

113

Hope you guys enjoyed this routine.

114

Check out my app for the full schedule and I'll see you in the next workout.

115

Bye!

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Prática de IPADomine cada som

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Vocabulário e dicas de fala para esta lição

Esta aula de conversação usa o vídeo “Pilates Abs Workout - Tight Core & Waist - 15 min”. As palavras que mais se repetem: leg, plank, mat, knee, arm. Este vídeo tem 115 frases e 1176 palavras para praticar shadowing. A fala dura 15:45. O falante fala devagar, cerca de 75 palavras por minuto, o que dá tempo para imitar cada som. 82% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.

Vocabulário principal deste vídeo

15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:

Palavra	Pronúncia	Significado
extend verbo	/ɛkˈstɛnd/	estender, ampliar
knee substantivo	/ni/	joelho
workout substantivo	/ˈwɝk.aʊ̯t/	treino, malhação
elbow substantivo	/ˈɛlboʊ̯/	cotovelo
bend verbo	/bɛnd/	dobrar, curvar
palm substantivo	/pɑm/	palma, palma da mão
overhead substantivo	/ˈəʊvəˌhɛd/	overhead
hip substantivo	/hɪp/	quadril, anca
dust substantivo	/dʌst/	pó, poeira
reverse substantivo	/ɹɪˈvɝs/	contrário
stretch verbo	/stɹɛt͡ʃ/	esticar
breathe verbo	/bɹiːð/	respirar
twist verbo	/twɪst/	torcer
ceiling substantivo	/ˈsilɪŋ/	teto
alternate adjetivo	/ˈɔl.tɚ.nət/	alternado, alternante

Phrasal verbs que você vai ouvir

Palavra	Significado
back down verbo	recuar, voltar atrás
check out verbo	verificar, sacar só
roll up verbo	enrolar

Frases que vale a pena repetir

Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:

Let's move on to leg extensions.
Do you need a better view?
Can you trust that?
Can you love fire?
Let's move on to side plank crunch.

Gramática neste vídeo

As estruturas que o falante mais usa, com as palavras exatas do vídeo:

Estrutura	No vídeo
Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz	were made · be done
Verbo + -ing enjoy, keep, stop… + -ing — verbos seguidos da forma em -ing	Keep saying · keep pushing
Futuro com “will” will + verbo — uma decisão, promessa ou previsão	we'll move · will help · we'll be
Present continuous am/is/are + -ing — algo que está acontecendo agora ou nestes dias	I'm breaking · I'm going · I'm losing

Pronúncia para ficar de olho

O falante usa 26 contrações e formas reduzidas, como I'm, we'll, we're. Diga-as na forma curta, do jeito que você ouve.

Os sons de “th”: breathe /bɹiːð/, smoothly /ˈsmuːðli/

Sons difíceis para falantes de português:

Consoante final — sem acrescentar um “i” depois: extend /ɛkˈstɛnd/, workout /ˈwɝk.aʊ̯t/, bend /bɛnd/, overhead /ˈəʊvəˌhɛd/, hip /hɪp/
/l/ final — a língua toca o céu da boca, não vira “u”: heel /hil/, curl /kɜɹl/, exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/
/h/ — um sopro suave, diferente do “r”: overhead /ˈəʊvəˌhɛd/, hip /hɪp/, happiness /ˈhæpinɪs/, hug /hʌɡ/, heel /hil/

Como praticar com este vídeo

Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
Faça shadowing frase por frase na velocidade normal, repetindo cada uma até o seu ritmo ficar igual ao do falante.
Grave a sua voz e compare com o original, prestando atenção a palavras como extend, knee, workout.

O que é a Técnica de Shadowing?

Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.

Técnica de shadowing: leia o guia completo passo a passo →

Prática de Shadowing: Pilates Abs Workout - Tight Core & Waist - 15 min - Aprenda a falar inglês com vídeo

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